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Lex Luthor

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CrossFit Algiers – CrossFit

Workout

Lex Luthor (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 20:

14-12-10-8-6-4-2

Back Squat (Bodyweight)

2-4-6-8-10-12-14

Strict Chin-up

*If you complete the final round of 2 Back Squats / 14 Chin-ups, you start your next round at 14 Back Squats / 2 Chin-ups.
Level 2:

AMRAP 20:

14-12-10-8-6-4-2

Back Squat (135/95)

2-4-6-8-10-12-14

Strict Chin-up

Level 1:

AMRAP 20:

14-12-10-8-6-4-2

DB Squat (35/25)

2-4-6-8-10-12-14

Ring Row

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

Max Reps Barbell Bent Over Row

20 Glute Bridges

20 Barbell Rollout

Stretching:

3 Sets:

:30 Push-up to Downward Dog

:30 Scap Pull-up

:30 Hamstring Scoop Stretch

— [Barbell Rollout](https://www.youtube.com/watch?v=tvpq26A7hYY&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=60&t=0s)

— [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)

— [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65&t=0s)

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat